Schmaltz Grahm Hyrox Result

Overall Performance:

Grahm, you cruised through the 2024 Anaheim Hyrox event, finishing with an overall time of 01:34:33, placing you in the top 45% of 607 athletes! That’s no small feat! Your strength shines through, especially in the sled push and your burpees broad jump. But let’s not sugarcoat it—your pacing strategy needs a little work. Starting off with a 6:46 in your first run was a bit like hitting the gas pedal before checking if the car is in neutral; you went out too slow, which cost you precious time. Your total running time of 48:38 was 2:03 slower than average, suggesting that while you have solid running capabilities, your endurance may need some fine-tuning. You’ve got a hybrid profile, but it’s clear that running isn’t your strong suit just yet. But hey, that just means there’s room for growth, and growth is what we’re all about! 💪

Segments to Improve:

Alright, let's dive into the nitty-gritty of where you can crank up the performance dial:

• Running 1: 6:46 (1:50 slower than average)
• Sled Pull: 6:11 (40 seconds slower than average)
• Roxzone: 10:34 (2:36 slower than average)

1. Running 1: Starting your race slower than average can set you up for a rough ride. Focus on pacing strategies during training. Try tempo runs to condition your body to sustain a faster pace. Incorporate interval training, alternating between fast and slow paces, to build stamina and speed. Aim for 1-minute fast intervals followed by 2 minutes of slower recovery jogs.

2. Sled Pull: The sled pull is where you lost the most time. This exercise requires both leg strength and core stability. To improve, focus on strength training for your posterior chain. Deadlifts, kettlebell swings, and bent-over rows are great choices. Work on your grip strength with farmer carries and towel hangs. Also, practice sled pulls with lighter weights to perfect your form before adding load. Remember, it’s not just about pulling; it’s about pulling efficiently!

3. Roxzone: You spent way too long here, which likely means you were either resting too much or transitioning slowly. Work on your transition drills! Set up a circuit with your exercises and practice moving quickly between them. Use a stopwatch to time your transitions, aiming to chip away at those seconds. Also, consider doing some high-intensity interval training (HIIT) to improve your overall fitness and reduce roxzone time.

Race Strategies:

Now that we know where to improve, let’s talk strategies to implement during your next race:

• Start Strong: Aim for a more consistent pace from the get-go. Use your watch to monitor your splits and stick to a plan. Aiming for negative splits—running the second half faster than the first—can be a good strategy!
• Transitions Matter: During your race, keep your transitions quick and efficient. Practice taking off your gear and getting ready for the next exercise swiftly. Visualize your movements before the race.
• Hydration and Nutrition: Make sure you're well-hydrated and fueled before the race. A little banana or energy gel can do wonders in keeping you energized! Remember, you’re not just racing against others; you’re racing against your previous self!

Conclusion:

Grahm, you’ve got the potential to push your limits and rise in the ranks! Remember what David Goggins says: “You are not going to outwork me.” It’s all about the grind and putting in the work where it counts. Add those drills into your routine, and let’s make those weaknesses your new strengths. You’ve got this! 🏆

And as you chase those improvements, remember: “The only easy day was yesterday.” Keep hustling and let’s turn this race into a stepping stone for future victories! 💥

See you in the Roxzone, where the magic happens! - The Rox-Coach